One move
Zottman Curl
Strength
Upper body
How to read ahead. Do to go one move at a time.
Curl the dumbbells up with palms up, then rotate to palms down and lower slowly. Hits the biceps and the forearms in one smooth move.
Option. Use lighter weight than your normal curls — the eccentric is the point.
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1
Stand tall holding dumbbells at your sides, palms facing forward.
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2
Curl the weights up as in a normal biceps curl.
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3
At the top, rotate the palms so they face down.
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4
Lower the weights slowly with the palms facing down.
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5
Rotate back to palms-forward at the bottom and repeat.
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6
Keep the elbows close and the movement strict.